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Travel WOD

TABATA:
4 minutes each exercise.
20 second work.
10 second rest for 8 rounds.

Air Squats
Push Ups

Free Trial Class

Experienced CrossFitter, come join us for a FREE trial class during any of our regular WODS.

If you are new to CrossFit, come join us for a FREE Intro to CrossFit trial class every Saturday at 10am. Space is limited. Reserve your spot by registering below:

CrossFit GSP Schedule

 

Beat the Bracket

Team Dangerous’ Beat The Bracket pits teams of 1 Male and 1 Female against each other in a challenging CrossFit elimination-bracket-style competition!

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CrossFit GSP is New Jersey’s premiere CrossFit facility.

We are a CrossFit box dedicated to the pursuit of excellence through Community, Coaching and Fitness. We have a guiding tenant to improve human movement, and in doing so the quality of our athletes’ lives. CrossFit is more than just an effective way to workout and get in shape. It is a way of living life to be your best. This includes training your body mentally and physically, as well as eating appropriately to sustain an active lifestyle. The founder of CrossFit, Greg Glassman, used this definition to define CrossFit: “CrossFit is an effective fitness program consisting of constantly varied functional movements executed at high intensity”.

WHO IS CROSSFIT GSP FOR?

CrossFit GSP is for people of all ages…from children to grandparents and everyone in between! CrossFit is universally scalable so everyone can participate. We do movements that you do in your everyday life, such as squatting, pressing and pulling. What this really means is, in addition to helping you maximize your athletic performance, we will also help you be better prepared to tackle any daily challenges you may face – from unloading groceries to carrying your little-one down a flight of stairs. We just make sure you do it safely, effectively and efficiently. This is what makes CrossFit so special. Our program combines the most effective training methods of Weightlifting, Gymnastics, and High Intensity Cardio. The time, repetitions, weight, equipment and movements are always varied. No matter your abilities or experience, our coaches will tailor the workouts just for you. Intensity is relative to your specific physical abilities; and our coaches adhere to that to ensure you are getting the stimulus that is appropriate for you today. Whether you opt for small group classes or private one-on-one coaching sessions, we are confident you will reach YOUR full athletic potential, and have fun in the process.

 

Phone:

(201) 556-0500

 

Email:

info@crossfitgsp.com

 

Location:

48 Overlook Ave.
Rochelle Park, NJ 07662

 

We are a Community.

Lots of things separate CrossFit from other programs, but the most important is our unique supportive community. People join for the fitness, but stay because of the friendships and bonds they develop in our community. Aside from building better human beings, GSP works to develop a community of like-minded individuals who support, encourage, motivate, and assist one another in reaching their personal goals. In fact, the communal aspect of CrossFit is a key component of why it’s so effective. It’s not uncommon for an intense training session to be followed by a full on BBQ! Community is what we are about, we are a family working together toward one goal, united in fitness – we are GSP! Come join us!

WHAT ABOUT THE GSP BOX?

We renovated 8,000 square feet of a once women’s only gym to create an awesome CrossFit experience with state-of-the-art equipment, indoor running track, lounge, locker rooms, showers, sauna, and yes… a Total Nutrition Superstore! Awesome, right?!
We are Reebok Recognized! This is a key partner program in which a certain number of affiliates in each region are selected to take part in wear testing, promoting, marketing and helping spread the word of Reebok – much like Reebok is helping spread the word of CrossFit.

What is CrossFit?

CrossFit is defined as Constantly Varied, Functional Movements performed at High Intensity. Functional movements, are organic in nature and essential to our quality of life. i.e.:squatting. CrossFit is a Core Strength and Conditioning Program. The program, delivers a fitness that is by design, broad, general and inclusive. It is a combination of Weightlifting, Gymnastics and High Intensity Cardio.

 

"CrossFit is known to optimize the 10 recognized fitness domains: Cardiovascular & Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance and Accuracy."

 

CrossFit is for everyone! Load and intensity are scaled to meet the demand of the individual; not the program. No experience necessary. The Community aspect of CrossFit is our greatest strength. We are strong, we are competitive, we are family, we are supportive, we have fun…we are the Sport of Fitness.

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Membership Privileges

  • Unlimited Classes - No limit to how many times you want to WOD
  • 15% Discount @ Reebok's FitHub, GSP Mall
  • Clean, Comfortable and Spacious Locker Rooms
  • Saunas - Relaxes Muscles, Soothes Aches & Pains
  • 50% Discount on Drop-Ins at our sister Box @ Reebok 5th Ave, NYC
  • Local Competitions, Inbox Competitions, Obstacle Races, 5k, etc.
  • Community development - Events, Socials, Charity Outreach
  • More Open Gym times than any other box in New Jersey
  • CrossFit GSP T-Shirt - Represent your CrossFit Box

Special Rates

  • Ask us about our "Student" and "Public Service" appreciation discounts.
  • Ask us about our GSP Mall employee discount.
  • Corporate Rate - Please ask us for details
 

Registration Fee

Contact us for details.
Phone: (201) 556-0500
Email: info@crossfitgsp.com

 

Drop-In

No need to pre-register for a class. Just show up, we would love to have you come WOD with us! **$25 Rate

1 Year Membership

$185

Per Month

6 Month Membership

$200

Per Month

3 Month Membership

$225

Per Month

1 Month Membership

$250

Per Month

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Our Programs

WOD

CrossFit is the newest and fastest growing program in sport performance training. At CrossFit GSP we focus on functional fitness that incorporates everyday movements with different load capacities and time requirements. CrossFit GSP’s WODs stimulates the body’s metabolic and cardiovascular system to increase heart and overall health. Our program is ideal for those who want to experience a fast paced, whole body, sport geared workout designed around simple and functional movements that strengthen and enhance your body. The universal scalability of CrossFit means that anyone, at any skill level, can jump into a class at any time and pick up the movements, the concepts, and the intensity level. A typical CrossFit class (WOD) will incorporate a cardiovascular warm-up, a period of interval training with movements designed to maintain an elevated heart rate to extend the benefits of strength training and endurance building. Movements range from walking, squatting, and jumping to weight lifting. Want to be ready for anything that comes your way? This is the class for you, general physical preparedness at it’s finest.

 GSP Barbell club-OLYMPIC LIFTING

Olympic Lifting is a mechanical workout component used in the strengthening and development of the body’s core, also known as the trunk. Modern sports science shows that Olympic Lifting is one of the most effective ways of stimulating the central nervous system and muscle systems of the core, causing the body to go into recovery and growth mode.

RX CLASS

This class will hone in and focus on skill & energy system deficiencies in ways that can only be accomplished in a small group. Whether you are competing on a team or individual, wanting to qualify in the upcoming Crossfit Open, or just looking for extra skill work, this is the course for you!

CROSSFIT ENDURANCE

This class will focus on improving cardio endurance, strength, power, speed, agility, coordination, stamina, balance, flexibility, and accuracy. This 60 minute class will consist of a dynamic warmup, skill work, plyometric exercises, an interval workout, ending with a basic cool down.

PRIVATE TRAINING

We offer private training for athletes of all levels. If you are looking for extra help in a specific area, recovering from injury, or want to take your game to the next level, we have an option for you. We have a roster of premier coaches. Each of our coaches were carefully selected not only because of their experience but also because each individual brings a unique specialty to the team.

YOGA

Perfect for an active rest day, CrossFit GSP offers a relaxing hour long Yoga class, focusing on restoring the body in restful postures and providing the body an opportunity to renew and heal from intense WODs.

ROWING

This hour long class, teaches the fundamentals of indoor rowing including proper rowing technique, stroke rate control. The focus is on improving rowing efficiency

GSP BODY

This class will consist on a high energy 45 minute class the blends a fast-paced cardio workout with HIIT. Similar to boot camp or a sports clinic, this class is perfect for the athlete looking for a non-stop, action-packed 45 min of exercise, without the heavy weightlifting. Think of it as “everything but a barbell”. The main focal point in “GSP Body” are cardio, muscle tone, flexibility and agility training.

Frequently Asked Questions

Do I need prior experience to take classes?

No. New members participate in our “Fundamentals Program” and then transition into our regular scheduled classes. The beauty of CrossFit is that all exercises are based on movements that you already do–like squatting, pushing and pulling. Exercises are scaled to inspire the beginner and challenge the most elite athlete.

Do I have to be in shape to take CrossFit classes?

No. Really. There is a common misconception that CrossFit is for elite athletes. The truth is that it is for everyone. Sure, we say that we are “forging elite fitness” and we are. This means that you start the journey where you are today. And, if you stay on our path it’s likely that you will get in to the best physical, emotional and psychical shape of your life.

Our community is comprised of competitive athletes, former athletes, working professionals, people that had never stepped foot into a gym and people with physical ailments. Allow us to get you into the best shape of your life.

Should I warm up and stretch before class?

We always have a warm up session before the Workout of the Day. If you find yourself with a little extra time before or after class, feel free to start warming up on your own, practice skills, or just socialize. All we ask is that you come in ready to do some work!

What are some of the exercises/movements we do?

CrossFit teaches 9 Foundation Movements. The mastery of these 9 movements correlate directly to the efficiency of the exercises performed during your workouts and transfer to the development of other skills you see often in WODs.

They are: Air Squat Front Squat Overhead Squat Shoulder Press Push Press Push Jerk Deadlift Sumo Deadlift High Pull Medicine Ball Clean All of these movements are covered in our On Ramp program to guarantee your comfort in executing them properly and effectively.

Other movements/exercises include: Pull Ups Push Ups Sit Ups Jump Rope Box Jumps Running/Sprinting Rowing Gymnastic Ring Work Dumbbell Work Kettlebell Swings Wall Balls Static Holds And various others While this list may seem foreign or intimidating, please note that every one of them is modifiable and scaleable to meet your skill level and needs.

Do you recommend training daily?

No. Maximum benefits are derived from intensity and recovery. We offer a complete health and fitness program, and so we recommend that you take time to recover so that you perform your best at every session. This will prevent injury and backsliding from over-training. You’ll be surprised to learn that the volume of training doesn’t reflect your fitness or progression.

Talk to one of our coaches to choose the schedule that meets your specific goals–especially if you’re using CrossFit as your conditioning program for a specific sport. On the other end of the spectrum, we do want to see people coming in on a regular basis. Generally, the CrossFit prescription is 3 days on and 1 day off. Of course, life (and your work schedule) doesn’t see it that way.

At a minimum, we want you in 3 to 4 days per week. Your success matters to us, and the only way to achieve that is if you come in.

WHAT CAN I EXPECT AFTER MY FIRST CROSSFIT WORKOUT?

You will feel successful and part of a community of athletes, many of whom you did NOT expect to be CrossFitters. You’ll have a better understanding of how classes are run and the method behind what we do. And it’s likely you will have learned new things, be a little bit “sore” and excited to come back for more.

What makes CrossFit GSP different from other gyms?

CrossFit is about variance and adaptation. We “program” our workouts for General Physical Preparedness, or GPP. We don’t have leg days, back- and bi- days, or cardio days. We believe the body is a whole system, and strengthen it as a whole.

Our coaches also give you basic education in diet and nutrition. We believe that nutrition is the foundation of health and fitness and know that how we feed our bodies determines how quickly we achieve the results we want. So for you, this means you’re a better runner than the best weightlifter, a better lifter than the best marathoner, and generally physically prepared for anything in your everyday life. Plus you’ll live in a healthy body with a strong, lean physique.

The best part is that every workout is lead by a qualified coach and you’re joined by like-minded people who want to be and feel better.

How are the classes structured?

Each class starts with a dynamic warm-up, followed by skill or strength training and finally instructions and movement standards for the WOD (workout of the day). When your coach says “3-2-1 Go!” the challenge begins and our community of athletes push them selves and encourage others to achieve elite fitness. Our community class is designed for universal scaleability and anyone can participate.

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Our Location

CrossFit GSP
48 Overlook Ave.
Rochelle Park, NJ 07662

Contact Us

Phone: (201) 556-0500
Email: info@crossfitgsp.com

Staffed Hours

Monday to Thursday 5:30AM - 9:30PM Friday 5:30AM-7:30PM
Saturday 9:00AM - 1:00PM
Sunday 10:00AM - 12:00PM